Practices

benefits: Stretches the entire back body and the sides of the waist; stimulates the abdominal organs; brings flexibility to the spine; strengthens the abdominals; improves digestion; help to reduce fatigue and anxiety.

benefits: Senior Iyengar teacher, Bobby Clennell writes, “If you have time to practice only one pose, make it Adho Mukha Svanasana.”

benefits: strengthens the wrists, arms, shoulders, abdomen, back, and legs; opens the shoulders and chest, brings focus to the mind, invigorates the body and mind, prepares the body for full handstand pose.

benefits: strengthens spinal muscles; stretches the abdomen and chest; increases flexibility in thoracic and lumbar spine; with regular and safe practice, helps to alleviate low back pain.

BKS Iyengar writes, “In this extreme extension of the back of the body the ego becomes subdued and the mind quiet.”

benefits: massages and stimulates abdominal organs; stretches and releases lower back muscles…

benefits: strengthens wrists and arms, ankles and legs; opens shoulders and chest; balances the effects of strong forward bends; invigorates the body and spirit; promotes a sense of playfulness and joy.

benefits: Strengthens and stretches the legs; opens the hips; improves upper back and shoulder flexibility; creates stability, strength, and balance. Patricia Walden writes, “Women feel powerful and strong in this pose. It’s great for relieving joint stiffness in older women.”

benefits: increases blood flow to the abdomen, pelvis, and legs, strengthens legs and torso, brings stability to the body, tones abdominal organs.

benefits: strengthens back muscles; stretches abdominal and chest muscles; opens shoulder joints; increases flexibility in spine; counteracts effects of prolonged sitting; brings a sense of joy

Benefits: strengthens and stretches the legs; brings flexibility into the hips; improves balance and confidence; calms the mind and improves concentration

Strengthens back and leg muscles; opens the abdomen and chest; increases flexibility in shoulders and upper back; counteracts the effects of long periods of sitting; stimulates the thyroid; helps ease depression and high blood pressure; balances the nervous system.